How to choose the best dietary supplements to reduce weight: Detailed Guide
I. Understanding the mechanisms of action of dietary supplements to reduce weight
Before rushing into the world of dietary supplements (biologically active additives) to reduce weight, it is extremely important to understand how they allegedly work and what physiological processes they try to use. Most additives are aimed at one or more of the following mechanisms:
- Increase thermogenesis (calorie burning): Some additives contain ingredients that can stimulate metabolism and increase the number of calories burned by the body at rest. This is often achieved due to the impact on the sympathetic nervous system, which leads to the release of norepinephrine and adrenaline.
- Suppression of appetite: The dietary supplements of appetite work, acting on hormones that regulate the feeling of hunger and saturation, or by increasing the volume of the contents of the stomach, which creates a feeling of fullness. They can also influence neurotransmitters in the brain responsible for appetite.
- Blocking the assimilation of fats and carbohydrates: These additives contain ingredients that prevent the splitting and absorption of fats and carbohydrates in the intestines. This means that some of the calories consumed are not absorbed by the body, but is excreted from it.
- Improving glucose metabolism: Some dietary supplements contribute to the more efficient use of glucose by the body, which can help stabilize blood sugar and reduce craving for sweets.
- Deriving excess fluid: Diuretics increase fluid elimination from the body, which can lead to a temporary reduction in weight due to water loss. However, this does not affect the amount of fat in the body and can be dangerous with prolonged use.
- Increased energy and endurance: Certain additives containing, for example, caffeine, can increase the level of energy and endurance, which allows more intense and prolonged training.
- Support for intestinal health: Probiotics and prebiotics can improve the composition of the intestinal microbiots, which, in turn, can affect metabolism and weight. The imbalance in intestinal microflora can contribute to inflammation and obesity.
- Hormone levels regulation: Some additives are aimed at hormones, such as cortisol (stress hormone) or leptin (hormone that regulates appetite), which can affect weight.
II. The main ingredients in dietary supplements to reduce weight and their efficiency
Various dietary supplements to reduce weight contain a wide range of ingredients, the efficiency and safety of which vary. Here is a review of some of the most common ingredients:
- Caffeine: A powerful stimulator that can increase thermogenesis, increase energy and suppress appetite. Effective for short -term weight loss, but can cause side effects, such as anxiety, insomnia and rapid heartbeat. People with problems of the cardiovascular system should avoid caffeine.
- Green tea extract: Contains catechins, in particular epallocatechin Gallat (EGCG), which can enhance thermogenesis and oxidation of fats. It has a moderate effect of weight loss confirmed by some research.
- Garcinia Cambodia: Contains hydroxilimonic acid (HCA), which is claimed, blocks the enzyme necessary for the formation of fat. The research results are contradictory, and HCA’s effectiveness is in question. Some studies do not show a significant impact on weight loss.
- Conjugated linoleic acid (CLA): The type of fatty acid, which is believed to reduce the fat mass and increase muscle mass. CLA research results are also ambiguous to reduce weight.
- Hitosan: It is produced from shells of crustaceans and, as claimed, binds fat in the intestines, preventing its absorption. The effectiveness of chitosan to reduce weight is small and can cause side effects, such as stomach disorder.
- Glucomanan: Soluble fiber obtained from the roots of the plant of the end. It absorbs water in the stomach, creating a feeling of fullness and suppressing appetite. Its efficiency in weight loss is proved, but it is necessary to take with a large amount of water in order to avoid constipation.
- 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, neurotransmitter, participating in the regulation of mood and appetite. It can help reduce the craving for carbohydrates and suppress appetite. Side effects may include nausea and headache.
- Forskolin: It turns out from the Coleus Forskohlii plant and is claimed to stimulates the release of fat from fat cells. Studies of Forskolin are limited to reduce weight, and its effectiveness has not been proven.
- White beans extract: Contains alpha-amylase inhibitors that block the digestion of carbohydrates. It can help reduce the absorption of calories from carbohydrates.
- Chroma Picoline: A mineral that can improve insulin sensitivity and regulate blood sugar. It can help reduce the craving for sweets. Additional studies are needed to confirm its effectiveness.
- L-Carnitin: Amino acid, which plays a role in the transportation of fatty acids in mitochondria for burning. Some studies show that L-carnitine can improve sports results and help burn fat, but additional studies are needed.
- Yohimbine: The alkaloid obtained from the bark of the wood of Yohimbe. Alpha-2 adrenergic receptors can block, which contributes to the release of fat from fat cells. It can cause side effects, such as anxiety, rapid heartbeat and an increase in blood pressure. People with problems of the cardiovascular system should be avoided.
- Gorky orange (Citrus aurantium): Contains synephrine, a stimulant, which is claimed to increase thermogenesis and suppress appetite. It can cause side effects similar to caffeine. It should be used with caution and avoid people with problems of the cardiovascular system.
- Raspberry keton: Aromatic compound contained in raspberries. It is alleged that it increases the breakdown of fat and reduces the accumulation of fat. Evidence of the effectiveness of raspberry keton to reduce weight in people is limited.
- Ingredients for detoxification: Some dietary supplements are advertised as means for «detoxification» and «cleansing» the body. However, the human body has its own effective detoxification systems (liver and kidneys), and there is no scientific evidence that these additives have a significant effect on weight loss or general health. Often contain diuretics and laxatives, which leads to loss of liquid, not fat.
III. Assessment of the quality and safety of dietary supplements to reduce weight
The safety and quality of dietary supplements are serious problems, since they are not subject to the same strict control as medicines.
- Pay attention to certification: Look for products certified by independent organizations such as NSF International, United States Pharmacopeia (USP), Consumerlab.com, or Informed-choice. These certificates guarantee that the product was tested on compliance with the declared composition, the presence of pollutants and compliance with production standards.
- Study the manufacturer: Learn more about the manufacturer. Check its reputation, history and the availability of any warnings or product reviews.
- Check the list of ingredients: Carefully study the list of ingredients and dosage. Make sure that the ingredients are well known to you and that dosage is within the safe ranges specified in scientific research. Beware of products with unclear or proprietary mixtures, since they do not disclose the exact amounts of each ingredient.
- Remember the side effects and drug interactions: Consult a doctor or other qualified medical worker before taking any dietary supplements, especially if you have any diseases or you take any medicine. Bades can interact with medicines and cause undesirable side effects.
- Be careful with unreasonable statements: Beware of products that promise wonderful results or “quick weight loss” without any effort. There is no magic tablet for losing weight, and any statements that sound too good to be true are likely to be such.
- Look for scientific evidence: Look for scientific research confirming the effectiveness of ingredients in the product. Keep in mind that some studies can be funded by manufacturers, which can lead to biased results.
- Do not trust the reviews on the Internet blindly: Reviews on the Internet can be useful, but treat them with caution. Some reviews can be fabricated or biased. Look for reviews from reliable sources and consider several points of view.
- Check the notifications about the reviews of products: Regularly check the websites of regulatory bodies, such as FDA (the Office for Sanitary Supervision of the quality of food and US medicines) or similar bodies in your country, for notifications about the review of products related to dietary supplements to reduce weight.
- Report side effects: If you experience any side effects after taking a dietary supplement, immediately stop taking it and consult a doctor. Report side effects to the regulatory body in your country.
- Remember that dietary supplements are not a replacement for a healthy lifestyle: Bades can be useful as an addition to a healthy lifestyle, but they should not replace healthy nutrition, regular physical exercises and sufficient sleep.
IV. Individual needs and goals when choosing dietary supplements
The choice of the best dietary supplements to reduce weight depends on individual needs, goals and health status.
- Evaluate your current state of health: Before taking any dietary supplements, it is important to evaluate your current state of health. Discuss your plans with a doctor, especially if you have any diseases, such as cardiovascular diseases, diabetes or thyroid disease.
- Determine your goals to reduce weight: What are your goals to reduce weight? Do you want to lose a few kilograms before a special event, or are you striving for a long -term weight loss? Your goals will affect the choice of dietary supplements.
- Consider your lifestyle: Your lifestyle will also affect the choice of dietary supplements. For example, if you lead an active lifestyle and regularly play sports, you may be useful for additives that increase energy and endurance.
- Determine your main problems: What are the main problems that prevent you from losing weight? Is it a constant feeling of hunger, craving for sweet, slow metabolism, lack of energy or something else? The choice of dietary supplements should be aimed at solving these specific problems.
- Consider your budget: Bades can be expensive, so it is important to consider your budget when choosing. It is not necessary to choose the most expensive products to get results. Focus on choosing effective and safe products that correspond to your budget.
- Start small and gradually increase the dose: At the beginning of taking a new dietary supplement, always start with a small dose and gradually increase it as indicated in the instructions. This will help you evaluate your tolerance and avoid side effects.
- Follow your progress and side effects: Keep a magazine in which record your progress in weight loss, as well as any side effects that you experience. This will help you determine whether dietary supplements are working for you and whether it is necessary to adjust the dose or stop taking it.
- Be patient and realistic: Reducing weight requires time and effort. Do not expect to see the results overnight. Be patient and adhere to a healthy lifestyle, and you will achieve your goals.
- Remember the cycles: Some dietary supplements can be more effective if they are used cyclically, that is, take for a certain period of time, and then take a break. This can help prevent the development of tolerance and reduce the risk of side effects. Consult with a specialist to find out if cyclic use is suitable for a particular dietary supplement.
- Consider possible allergies and sensitivity: Before taking Bad, carefully study the composition for the presence of allergens or ingredients for which you may have sensitivity.
- Look for individual recommendations: If you are not sure which dietary supplements are suitable for you, consult a doctor, a nutritionist or a certified coach. They can evaluate your individual needs and goals and give you personal recommendations.
V. Practical recommendations for the use of dietary supplements to reduce weight
- Read the instructions carefully: Always carefully read the instructions for use and follow them. Do not exceed the recommended dose.
- Take dietary supplements in accordance with the recommendations: Some dietary supplements should be taken before meals, others during food or after eating. Follow the recommendations of the manufacturer.
- Drink enough water: Many dietary supplements require the use of a large amount of water. Drink enough water during the day to avoid dehydration.
- Combine dietary supplements with healthy nutrition and physical exercises: Bades are not a replacement for a healthy lifestyle. Combine them with healthy nutrition and regular physical exercises to achieve the best results.
- Do not take a few dietary supplements at the same time without consulting a doctor: Reception of several dietary supplements can simultaneously increase the risk of side effects and interactions. Consult a doctor before combining dietary supplements.
- Take breaks: Do not use dietary supplements continuously for a long time. Take breaks to prevent the development of tolerance and reduce the risk of side effects.
- Keep dietary supplements in no way for children: Keep dietary supplements in a cool, dry place, inaccessible to children and pets.
- Do not use dietary supplements if you have contraindications: Do not use dietary supplements if you have contraindications or you are pregnant or breastfeeding.
- Stop the use when side effects appear: If you experience any side effects after taking a dietary supplement, immediately stop taking it and consult a doctor.
VI. Legal aspects and regulation of dietary supplements
In different countries, there are different rules and norms that regulate the production, sale and marketing of dietary supplements.
- Learn about local laws: Check out the laws and rules regarding dietary supplements in your country or region.
- Check the legality of dietary supplement: Make sure that the dietary supplement you plan to purchase is legal in your country. Some ingredients may be prohibited or limited.
- Report violations: If you find any violations related to dietary supplements, inform the relevant regulatory authorities.
- Remember the responsibility of manufacturers: Bad manufacturers are responsible for the safety and quality of their products. However, monitoring compliance with these norms may be limited.
- Do not trust aggressive advertising: Beware of aggressive advertising that promises wonderful results or «quick weight loss». These statements are often false and mislead.
VII. Alternative approaches to weight loss
Before resorting to dietary supplements, consider other, more stable and scientifically sound approaches to weight loss.
- Healthy nutrition: A balanced diet rich in fruits, vegetables, whole cereals and low -fat proteins is the basis of a healthy weight loss.
- Regular physical exercises: Physical activity helps to burn calories, increase muscle mass and improve the overall state of health.
- Sufficient sleep: A lack of sleep can disrupt the hormonal balance and help increase weight.
- Stress management: Chronic stress can lead to overeating and weight gain.
- Psychological support: If you have problems with overeating or eating disorders, seek psychological support.
- Medication: In some cases, the doctor may prescribe drugs to reduce weight. However, drugs are usually recommended only to people with serious health problems associated with obesity.
- Surgical methods: Bariatric surgery may be an option for people with severe obesity, who failed to lose weight with other methods.
VIII. Examples of specific scenarios and recommendations for choosing dietary supplements
- Scenario 1: A person who wants to suppress appetite: For this, dietary supplements with glucomannan, 5-HTP, or additives rich in fiber are suitable. It is important to combine a technique with a lot of water.
- Scenario 2: A person who wants to speed up metabolism: Green tea extract or additives with moderate caffeine content (in the absence of contraindications) can be useful.
- Scenario 3: A person who is difficult to control the craving for sweets: Chrome picolinate can help stabilize blood sugar and reduce craving for sweets.
- Scenario 4: an athlete who wants to improve sports results and burn fat: L-carnitine can help improve sports results and burn fat, but additional studies are needed. A balanced diet and a properly selected training program are also important.
- Scenario 5: A person with slow digestion: Probiotics can improve intestinal health and contribute to more effective digestion.
In each case, consultation with a specialist is needed to determine the most suitable and safe option.